WOD 11222024

Workout of the Day
Nov 21, 2024
1 min read

A. Dynamic Stretches

B. (3 rounds)

15 light dbell thrusters

50 ice skaters

15 light dbell overhead sit ups

50 light dbell Russian twists

C. (For Strength/ Technique)

Dbell squat

5-5-5

3-3-3

(If no access to heavy weights: double repetitions)

D. (Every minute for 3:00)

Minute 1: 21 dbell thrusters

Minute 2: 15 dbell thrusters

Minute 3: 9 dbell hrusters

(DBell each hand; Each minute missed = 400m run)

E. Static stretches

Recent Posts

See All

WOD 12132025

A. (For warm up) 2 rounds: 10 reverse sit ups (slow come down) 10 box dips 10 box step up 100m jog 10 hollow rocks B. (For time) 3 rounds: 12 hang snatches 15 v-ups 6 burpee over & back 3 rounds: 10 d

WOD 12122025

A. (For warm up) 1:00 max: single leg glute bridge each side 1:00 max: seal jacks 1:00 light dbell front squat hold -then- 21 air squats 50 curtsy lunges 15 air squats 30 second max: hollow ups 9 air

WOD 12112025

A. (For warm up) 1:00 max: floor dbell shoulder press 15 front rack split squats each side (no weight) 20 push ups 1:00 max: Dbell shoulder press 15 front rack split squats each side 50/35lb 20 box di

Comments